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How to Help Prevent Disease  by Changing the Way You Cook

7/9/2015

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Summer is here, and many of us have cleaned up our barbeque and have begun to grill.  Grilling is fun, fast and considered healthy because it allows the fat to drip away from your food.  Not to  mention it tastes great!

However, you must consider taking caution when cooking your food in this manner.  There has been research performed within the past 15 years showing that grilling isn’t as healthy as we thought.   Cooking foods at high temperatures, have been shown as one of the factors leading to disease.  Some of these are heart disease, diabetes, kidney disease and certain cancers as well as causing an acceleration in aging.  This risk becomes even more critical for those already diagnosed with these health conditions. 

This grilling hazard to your health is the result of toxins that are produced and absorbed into the body.
These highly toxic substances are called AGEs or Advanced Glycation End Products . 
AGEs are created when sugar attaches to either protein or fat in dry heat at high temperatures. Think of it as what happens when you brown food giving it that nice looking appearance and flavor.  These compounds form during dry-heat cooking methods and may cause an increase in inflammation which can damage body tissue.  

AGEs cause oxidative stress and inflammation in your body.  This can contribute to atherosclerosis or hardening of the arteries especially in people diagnosed with diabetes.  AGEs have also been associated with other chronic disease such as diabetes, heart disease and kidney disease as stated above.  Inflammation and oxidative stress have been associated with many chronic diseases such as chron’s , arthritis and colitis.  Other life threatening conditions associated with a rise in AGEs are inflammation of the heart or myocarditis and nephritis or kidney inflammation leading to high blood pressure and possibly kidney failure. 

Helen Vlassara, a professor of medicine and geriatrics at Mount Sinai School of Medicine, stated that advanced glycation end products, or AGEs are formed during high temperature cooking such as grilling, frying and flame-broiling of meat. 
Before Helen Vlassara’s research at mount sinai, it was thought that AGEs were produced only by our own bodies.  Dr. Vlassara's research showed that 10 percent of AGEs in food are absorbed by the body and remain in various tissues for a long time.  AGEs not only age your body but also your brain.  Studies have shown links between high AGEs and Alzeheimer's disease because of inflmmation.   AGEs are  abundant in brain lesions of persons with Alzheimer's or other dementias.  Recently, persons over the age of 80 with memory loss were found to have much higher levels of AGEs in their blood than peers whose memory was intact.

AGEs form when food is cooked at high temperatures and are the most susceptible when food is browned or “cripsy.”  The most dangerous are high-protein, high-fat foods  cooked at high temperatures in a dry environment.  For example; grilling or broiling for 15 or more minutes contains more than five times as many AGE’s as the same exact food boiled or stewed for one hour. 

Mount Sinai research concluded that you can significantly lower the amount of AGE’s in your diet by varying the cooking time and temperature of animal protein foods.   Another tip is to marinate meat before grilling as it might lower the amount of AGEs produced. 

Here are Some Easy Tips to Decrease Your Overall Exposure to AGEs:

- Avoid processed foods.  These may have been exposed to high temperatures to lengthen their shelf life.

- Fill up on raw or steamed fruits and vegetables.

- Eat meat or high protein animal products less often, instead switch them out for whole grains or plant protein.   Try my favorite plant protein products at  http://www.beyondmeat.com/

- Use moist-heat cooking methods more often including steaming, boiling stewing, braising or use a crock pot.

- Consume less fatty foods, trim fat from meat prior to cooking at high temperatures.

- Marinate meat in acidic liquids such as vinegar or lemon juice.

- Cook food to the side of the heat source rather than directly over it.

- When cooking meat on the grill, raise the rack to the highest point as far  away from the heat as possible.

- After cooking cut off any portions of food that were charred or look too crispy!







Sources:
http://theage-lessway.com/
Circulating Glycotoxins and Dietary Advanced Glycation Endproducts: Two Links to Inflammatory Response, Oxidative Stress, and Aging
http://www.ncbi.nlm.nih.gov/pubmed?cmd=Retrieve&list_uids=12429856&dopt=AbstractPlus
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    Author
    Dr. Suzanne Fuchs has a passion for nutrition, health and fitness.  She aims to connect the dots between our overall health and the substances that go into our bodies on a daily basis by using only evidence based medicine, science and expert advice.    
    Dr. Suzanne Fuchs currently practices concierge foot and ankle medicine and surgery in Palm Beach and Palm Beach Gardens, Florida at LuxePodiatry™ 
    Disclaimer: 
    If you have health concerns you should contact your physician for professional advice.

    Dr. Suz Heals.com has provided sources for information that is not directly provided by our own sources.

    Dr. Suz Heals.com  is intended to be used for educational and information purposes only. Dr. Suz Heals.com and its Editors do not advocate nutritional supplementation over proper medical advice or treatment and this sentiment will never be expressed through pages hosted under Dr. Suz Heals .com.  If using any pharmaceuticals or drugs given to you by a doctor or received with a prescription, you must consult with the doctor in question or an equally qualified Health Care Professional prior to using any nutritional supplementation. If undergoing medical therapies, then consult with your respective Therapist or Health Care Professional about possible interactions between your Treatment, any Pharmaceuticals or Drugs being given, and possible nutritional supplements or practices hosted on Dr. Suz Heals.com.  Dr. Suz Heals.com does not assume liability for any actions undertaken after visiting these pages, and does not assume liability if one misuses supplements. Dr. Suz Heals.com  and its Editors do not ensure that unforeseen side effects will not occur even at the proper dosages, and thereby does not assume liability for any side effects from supplements or practices hosted under the domain of Dr. Suz Heals.com.



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